How to Increase Your HDL Cholesterol Levels. High levels of HDL cholesterol, often called . It appears that HDL particles . The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body. So, the current theory goes, when we measure a person's HDL cholesterol level, we are measuring how vigorously his or her blood vessels are being . Find a long list of good cholesterol foods that will help you easily raise good HDL levels while lowering LDL naturally. Cholesterol! It's the evil substance plugging arteries everywhere, and statins are the drug industry's Drano. Even orange juice is jumping on the bandwagon. Original Article. Niacin in Patients with Low HDL Cholesterol Levels Receiving Intensive Statin Therapy. The AIM-HIGH Investigators * N Engl J Med 2011; 365:2255-2267. HDL levels between 4. L are considered . However, HDL levels greater than 6. L are actually associated with a reduced risk of heart disease. In other words, the dogma has been: the higher the HDL levels, the better. While this belief is still thought to be almost always true, in recent years a fly has been found in the ointment. Drug companies have spent billions of dollars developing drugs that increase HDL cholesterol levels. However, to the dismay of all, these drugs have failed to reduce cardiac risk — despite the fact that they make HDL levels go up. Development of at least two of these drugs has now been halted. LDL, or low-density lipoprotein, cholesterol contributes to plaque. So, how can we increase our HDL levels in a beneficial way? How Can We Increase Our HDL Levels? Aerobic Exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 2. HDL levels. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL cholesterol. But any aerobic exercise helps. Lose Weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area; your waist- to- hip ratio is particularly important in determining whether you ought to concentrate on weight loss. Stop Smoking. If you smoke, giving up tobacco will result in an increase in HDL levels (This is the only advantage I can think of that smokers have over non- smokers — it gives them something else to do that will raise their HDL.) Read about smoking cessation. Cut Out the Trans Fatty Acids. Trans fatty acids are likely present in many of your favorite prepared foods— anything in which the nutrition label reads . But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Alcohol. With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. More than one or two drinks per day, one hastens to add, can lead to substantial health problems including heart failure. And unfortunately there are many people who are simply incapable of limiting their alcohol intake to one or two drinks per day. Here's more on alcohol and the heart. Increase the Monounsaturated Fats in Your Diet. Monounsaturated fats, found in canola oil, avocado oil, or olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol. Add Soluble Fiber to Your Diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be consumed. Other Dietary Means to Increasing HDLCranberry juice has been shown to increase HDL levels. Fish and other foods containing omega- 3 fatty acids can also increase HDL levels. In postmenopausal women (but not, apparently, in men or pre- menopausal women) calcium supplementation can increase HDL levels. What About a Low- Fat Diet? Substantial evidence now shows that a low- fat diet often reduces — rather than increases — HDL levels. This result is not specifically caused by “not enough fat,” but rather, is caused by consuming too many carbohydrates. The American Heart Association and the American College of Cardiology have quietly stopped recommending low- fat diets for heart disease prevention. Indeed, it is low- carb diets — and not low- fat diets — which are associated with higher HDL levels. What About Drugs? Drug therapy for raising HDL cholesterol levels has, so far, been a disappointment. While enthusiasm for drugs that would increase HDL levels was high just a few years ago, recent events have significantly dampened that enthusiasm. Statins, the class of drugs which has proven highly successful in reducing LDL cholesterol, are generally not very effective at increasing HDL levels. For years, niacin was the mainstay of drug therapy for raising HDL levels. Niacin is one of the B vitamins. The amount of niacin needed for increasing HDL levels are so high, however, that it is classified as a drug when used for this purpose. Aside from the inconvenience of taking niacin, two recent, highly- anticipated clinical trials have suggested that raising HDL levels with niacin failed to demonstrate any improvement in cardiovascular outcomes. Furthermore, treatment with niacin was associated with an increased risk of stroke, and increased diabetic complications. At this point, most doctors are very reluctant to prescribe niacin therapy for the purpose of raising HDL levels. Perhaps most disappointing of all, a new class of drugs (the so- called CETP- inhibitors), which several pharmaceutical companies have been enthusiastically developing for several years to raise HDL levels, has become a great disappointment. While these drugs do indeed increase HDL levels, they have not demonstrated an ability to improve cardiac risk — and on the contrary, studies appear to show a worsening in cardiac risk with some of these drugs. It is unclear today whether any CETP- inhibitors will ever reach the market. In Summary. Higher levels of HDL cholesterol are generally associated with lower cardiac risk.
While pharmacological approaches to increasing HDL levels have so far been a disappointment, there are several lifestyle choices we can all make that will reduce our cardiac risk in general, and our HDL levels in particular. Sources: The AIM- HIGH Investigators. Niacin in Patients with Low HDL Cholesterol Levels Receiving Intensive Statin Therapy. N Engl J Med 2. 01. DOI: 1. 0. 1. 05. NEJMoa. 11. 07. 57. Nicholls SJ, Brewer HB, Kastelein JJ, et al. Effects of the CETP Inhibitor Evacetrapib Administered as Monotherapy or in Combination with Statins on HDL and LDL Cholesterol: a Randomized Controlled Trial. JAMA 2. 01. 1; 3. Stone NJ, Robinson JG, Lichtenstein AH, et al. ACC/AHA Guideline on the Treatment of Blood Cholesterol to Reduce Atherosclerotic Cardiovascular Risk in Adults: a Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation 2. 01.
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